Quinoa with Herbs

Tanya Eisenwasser

Print Recipe

Quinoa with fresh parsley and olive oil.

Prep 5 min

Cook 20 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1 cup quinoa
• 2 cups water
• 1/2 teaspoon sea salt
• 2 tablespoons olive oil
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh chives, chopped (optional)

Instructions

1. Rinse the quinoa thoroughly in a fine-mesh strainer under cold water for 1-2 minutes. This removes the bitter coating.
2. Combine quinoa, water, and salt in a saucepan. Bring to a boil.
3. Reduce heat to low, cover, and simmer for 15 minutes.
4. Remove from heat and let sit covered for 5 minutes.
5. Fluff with a fork.
6. Stir in olive oil, parsley, and chives if using.
7. Serve immediately.

Tips & Substitutions

• Rinse thoroughly. Quinoa has a natural coating (saponin) that tastes bitter if not rinsed. Use a fine-mesh strainer under cold water for 1-2 minutes.
• Water ratio. 2 cups water to 1 cup quinoa is standard. Adjust if yours is consistently too wet or dry.
• Cook in broth for more flavor. Use chicken broth or vegetable broth instead of water for a richer taste. Many store-bought broths contain additives like yeast extract or "natural flavors" that can be problematic, so use a broth you know you tolerate, or stick with water.
• Swap the herbs. Fresh basil, cilantro (if tolerated), or dill work in place of parsley and chives.
• Individual tolerance varies. Some people tolerate quinoa well, while others find it triggering. Start with a small portion if you're unsure.

Why This Works

Quinoa. A naturally gluten-free seed that is generally well tolerated, though individual responses vary. It provides complete protein and fiber.

Olive oil. A safe, commonly tolerated fat that adds richness without any fermented or aged components.

Fresh parsley. Fresh herbs are generally well tolerated and provide flavor without relying on processed seasonings. Freshness matters, so use herbs that look vibrant, not wilted.

Water-based cooking. Cooking in plain water keeps the recipe as simple and trigger-free as possible. Broth is optional for those who tolerate it.

Storage

Best served fresh right after cooking. Cooked quinoa can be refrigerated in an airtight container for up to 24 hours. Since quinoa is not a high-protein animal product, histamine buildup from leftovers is less of a concern, but fresh is always preferred.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.